How to implement a calorie deficit (the sustainable way)
When it comes to fat loss, understanding the basics of a calorie deficit is essential. It’s not just about cutting calories indefinitely, there’s a balance to be struck to ensure long-term success and overall well-being. This article will walk you through what a calorie deficit is, how long to stay in one, the importance of maintenance periods, and how to structure your fat-loss journey.
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This energy shortfall forces your body to tap into stored fat for fuel, resulting in fat loss over time. The key is to create a moderate calorie deficit that is sustainable and doesn’t lead to excessive hunger, fatigue, or other negative side effects.
As well as keeping the deficit moderate in size there are certain food choices that make a calroie deficit more manageable, for example:
Protein for boosting metabolism and satiety
Fibre for satiety and good gut function
Low GI carbohydrates for sustained energy
Fruit and veg for vitality
Avoiding highly processed food and drink options to keep blood sugar stable, reducing hunger
Keep hydrated to surpress hunger
How Long Should You Stay in a Calorie Deficit?
The duration of a calorie deficit depends on your individual goals, starting point, and how your body responds. However, it’s generally recommended to stay in a deficit for no longer than 8-12 weeks at a time. Prolonged calorie restriction can lead to metabolic adaptations where your body becomes more efficient at using fewer calories, making further fat loss more challenging.
What is a Calorie Maintenance Period?
A calorie maintenance period, is when you temporarily increase your calorie intake to match your energy expenditure, allowing your body to stabilise at your current weight. This period gives your body a break from the stress of a calorie deficit, helps restore hormonal balance, and can prevent the mental and physical fatigue that often comes with prolonged calorie restriction.
How Long Should You Stay in a Maintenance Period?
The length of a maintenance period can vary, but a good rule of thumb is to take a maintenance break for at least 4-8 weeks after each deficit period. This allows your body to fully recover and sets you up for continued fat loss when you return to a calorie deficit.
How Many Calorie Deficit Periods Should You Do?
The number of calorie deficit periods you should do depends on your overall fat-loss goals and how your body is responding. It’s crucial to listen to your body and avoid the temptation to stay in a deficit for too long. For many, one or two deficit periods followed by a maintenance phase may be sufficient to reach their goals. However, if you have more fat to lose, you may need additional deficit periods. Always prioritise your health and well-being, taking breaks as needed to maintain a balanced approach.
What IS a Balanced Approach to Fat Loss?
Fat loss is a marathon, not a sprint. By incorporating maintenance periods into your journey, you’re more likely to achieve sustainable results while maintaining your physical and mental health. Remember, the goal is not just to lose fat, but to feel good in the process.
Ultimately, the best fat-loss plan is one that you can stick with long-term, without feeling deprived or exhausted. By alternating between calorie deficits and maintenance periods, you give your body the time it needs to adapt, recover, and continue progressing toward your goals.
What happens after I’ve hit my goal?
Great news! You now already know how to eat a balanced diet as that’s what your maintenance periods are! A healthy lifestyle where you are in calorie balance, this is where you will maintain your fat loss for good. And if any creeps back on you know what to do.
If you need someone to help encourage you and keep you on the right track, I’d love to help! Get in touch for a quick chat about what’s possible.